Arugula Lentil Salad with Papaya
Arugula lentil salad with papaya - Easy and a metabolism booster
Healthy, because
Even smarter
Nutritional values
Lentils are rich in fiber, complex carbohydrates and iron. The protein present saturates very well, long-lasting and promotes muscle building. Zinc in the lentils is a real pimple destroyer, as the mineral repairs the skin. The slimming fruit papaya stimulates protein digestion through the enzyme papain and brings the fat burning to full speed.
It doesn't get much better than this: but if you can do without it, omit the maple syrup in the dressing to save some more sugar.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 70.6 μg | (118 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 805 mg | (20 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 151 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 shallots
- 1 sprig thyme
- 5 Tbsps olive oil
- 9 ozs Beluga lentil
- 36 ozs Vegetable broth
- 1 bay leaf
- salt
- peppers
- 7 ozs Papaya (0.5 papaya)
- 2 ozs Arugula (1 bunch)
- 2 Tbsps Red wine vinegar
- 1 Tbsp Maple syrup
- 1 Organic orange (juice and peel)
Preparation steps
Peel and chop the shallots. Wash the thyme. Heat 1 tablespoon oil in a saucepan. Sauté shallots in it over medium heat for 2 minutes. Add the lentils, sauté for 1 minute, then pour in the stock. Add bay leaf and thyme sprig and cook lentils over medium heat for 35-40 minutes. Then drain and let cool for about 10 minutes.
In the meantime, peel and core half the papaya and dice the flesh. Wash the arugula and spin dry.
For the dressing, whisk together vinegar, salt, pepper, maple syrup, orange zest and juice, and remaining oil.
Mix lentils with half of the dressing, arrange on plates and sprinkle papaya cubes and arugula on top. Drizzle salad with remaining dressing.
